Iindlela zeYoga ezizisa ukuphiliswa kwengqondo nomzimba xa ufika ekhaya (Wamkelekile Ekhaya Yoga): Masithethe ngale nto!

Loo kudinwa noxinzelelo oluvayo xa ufika ekhaya emva kokusebenza nzima imini yonke... Sifuna nje ukuphumla kancinci, ukukhulula iingqondo zethu, akunjalo? Ngamanye amaxesha, into encinci inokutshintsha usuku lwethu lonke. Ngamaxesha anjalo, i-yoga yinto elula kakhulu, kodwa exabisekileyo kakhulu enokuzisa uxolo emzimbeni nasengqondweni yethu kanye ekhaya. Singathetha namhlanje ngee-asana ezimbalwa ezilula kakhulu ze-yoga onokuzenza emva kokubuya ekhaya?

Yintoni kanye kanye i-yoga? Kutheni iluncedo kangaka kuthi?

Xa usiva igama elithi "yoga," abanye abantu bacinga ngento enzima kakhulu nebandakanya ukuzilolonga ngokomzimba. Kodwa i-yoga inzulu kakhulu kwaye ilula kakhulu. Ngamafutshane, i-yoga yinkqubo yokuzilolonga nokucamngca edibanisa ingqondo, umzimba, kunye nomoya wethu. Kule nto, siziqhelanisa neendlela ezahlukeneyo zomzimba (ezibizwa ngokuba yi-asanas ), iindlela zokuphefumla (pranayama) , kunye nokucamngca (dhyana ).

Kutheni ke le yoga iluncedo kuthi?

• Inciphisa uxinzelelo : I-Yoga inganciphisa kakhulu uxinzelelo kunye nokuxhalaba kubomi bethu bemihla ngemihla. Khawuthelekelele, xa sixakeke ziingxaki zethu zemihla ngemihla, xa senza i-yoga, sigxila ekuphefumleni nasemizimbeni yethu. Isenza sizive sikhululekile kakhulu. Ezinye izifundo zibonise ukuba i-yoga inokunciphisa inqanaba le- cortisol, i-hormone enxulumene noxinzelelo.
• Umzimba uba bhetyebhetye: Ixesha elininzi, xa sihleli kwaye sisebenza kwindawo enye, izihlunu zethu ziyaqina kwaye ziqine. I-Yoga asanas ziyazolula kancinci kancinci ezi zihlunu ziqinileyo. Emva koko umzimba uziva ulula kakhulu kwaye ubhetyebhetye buyanda .
• Yomeleza izihlunu : Kukho ii-asana zeyoga ezinika umthambo olungileyo kwizihlunu zomzimba wethu. Oku kukhokelela ekubeni izihlunu zibe namandla . Oku kulungile ngakumbi kwizihlunu zomqolo, emagxeni nasemilenzeni.
• Inceda ukugcina ingqondo igxile: Xa senza i-yoga, kufuneka siqaphele kakhulu ukuphefumla kwethu kunye neentshukumo zomzimba. Oku kuphucula ukugxila kwethu.
• Ulala kamnandi ebusuku: Xa uxinzelelo lunciphile kwaye umzimba uzive ukhululekile, ukulala nako kulungile kakhulu. I-Yoga sisisombululo esilungileyo kwabo banengxaki yokulala.
• Ilungisa ukuma: Abantu abachitha ixesha elininzi phambi kwekhompyutha okanye bejonge iifowuni zabo basenokuba nemiqolo yabo igobile phambili. I-yoga inokunceda ukulungisa oku kuma.

Khawucinge nje, bekuya kuba luncedo kangakanani ukuba besinokwenza konke oku ekhaya, ngaphandle kweendleko ezininzi, akunjalo?

Ziziphi ezinye iindlela ezilula ze-yoga onokuzenza ekhaya?

Kulungile, makhe sibone ezinye iindlela ezilula neziluncedo kakhulu zeyoga onokuzenza emva kokuba ufikile ekhaya ukuze unciphise ukudinwa kosuku. Awudingi ndawo ininzi okanye izixhobo ezikhethekileyo ukuze wenze ezi zinto. Konke okudingayo yindawo encinci noxolo lwengqondo.

Inja Ejonge Ezantsi: Ukutsalwa ukusuka entloko ukuya ezinzwaneni!

Le yindlela ethandwayo kakhulu yokuma kweyoga. Nangona eli gama lisenokuvakala lingaqhelekanga, iingenelo zalo emzimbeni azichazeki. Kuvakala ngathi wonke umzimba wethu uyasolulwa ngaxeshanye.

Ungayenza njani loo nto?

1. Okokuqala, guqa phantsi uze ubeke izandla zakho phantsi phambi kwakho. Ufanele ube ngamadolo amane, njengetafile. Izandla zakho mazibe ngaphantsi kwamagxa akho kwaye amadolo akho abe ngaphantsi kwamanqe akho.

2. Ngoku thatha umoya, kwaye njengoko ukhupha umoya, phakamisa amadolo omabini kancinci phantsi. Nyusa iimpundu zakho phezulu.

3. Umzimba wakho kufuneka ubonakale ufana no-'V' oguqulweyo.

4. Gcina izandla zakho zicinezelwe phantsi. Yandisa iminwe yakho ngokubanzi.

5. Zama ukugcina imilenze yakho ithe tye kangangoko unako. Izithende zakho akufuneki zichukumise umhlaba ekuqaleni. Kuya kuba mnandi xa uqhele.

6. Gcina intloko yakho iphantsi ngokukhululeka. Musa ukutsala intamo yakho. Ukuba unako, jonga inkaba yakho.

7. Hlala kule ndawo uze uphefumle ngokwesiqhelo malunga nemizuzu emi-5 ukuya kwelishumi.

8. Xa ubuyela kwindawo yokuqala, beka amadolo omabini phantsi.

Zithini iingenelo zoku?

• Umzimba wonke woluliwe: amahlombe, umqolo ongasentla, iihamstrings , kunye namathole zonke zoluliwe kakuhle.
• Iingalo nemilenze ziyaqina.
• Ukuhamba kwegazi ukuya engqondweni kuyaphucuka: Ngenxa yokuba intloko iphantsi, oku kunceda ukulawula iimeko ezifana noxinzelelo kunye nokudakumba okuncinci .
• Inceda ekugayweni kokutya.
• Inciphisa ukudinwa.

Icebiso elincinci: Ukuba unengxaki yokugcina imilenze yakho ithe tye ngokupheleleyo ekuqaleni, kulungile ukugoba amadolo akho kancinci. Njengoko uqhele, uya kukwazi ukuwalungisa.

Indlela yokuma kweQhawe (iVirasana): Umoya wobuqhawe namandla!

Njengoko igama lisitsho, le ndlela yokuma iza kukunika uvakalelo oluqinileyo nobugorha. Le yindlela yokuzilolonga engaqhelekanga, ngoko ke kufuneka ukwenze ngononophelo.

Ungayenza njani loo nto?

1. Okokuqala, guqa ngamadolo. Amadolo akho anokuba kunye, okanye ungagcina umsantsa omncinci phakathi kwawo.

2. Gcina iinyawo zakho zithe tyaba emhlabeni, ungami ngeenyawo.

3. Iimpundu zakho mazichukumise umgangatho.

4. Gcina umqolo wakho uthe tye. Khulula amahlombe akho kwaye ugcine isifuba sakho sibheke phambili.

5. Ungazibeka izandla zakho emadolweni okanye esinqeni, iintende zakho zijonge phezulu okanye ezantsi.

6. Hlala kule ndawo malunga nomzuzu kwaye uphefumle ngokuqhelekileyo.

Iingenelo zoku:

• Amathanga, amadolo, namaqatha athambile kakuhle.
• Inceda ekugayweni kokutya. Kwabanye abantu, ukwenza oku emva kokutya kunokunceda ekunciphiseni izinto ezifana negesi .
• Inciphisa ukudinwa kwemilenze.
• Ithomalalisa ingqondo kwaye yonyusa ukugxila .

Kubalulekile: Ukuba unengxaki yedolo, kufuneka ulumke kakhulu xa usenza le asana. Kungenjalo, kungcono ukufuna ingcebiso kagqirha. Ukuba kunzima ukugcina iimpundu zakho ziphantsi, ungabeka umqamelo omncinci okanye itawuli egobileyo phantsi kweempundu zakho.

Indlela Yokumisa Umntwana (Indlela Yokumisa Umntwana / I-Balasana): Ikhululekile njengomntwana!

Usenokuba ukhe weva ngale nto. Njengoko igama lisitsho, yindlela elula nephumzayo. Ikunika uzive ukhululekile, njengomntwana omncinci, ungakhathazeki nganto. Kuhle ukwenza oku emva komsebenzi onzima wosuku.

Ungayenza njani loo nto?

1. Okokuqala, guqa phantsi. Gcina iinzwane zakho ezinkulu zichukumisa. Amadolo akho angaba banzi kangangoko uziva ukhululekile ukuwasebenzisa - ungawagcina ehlangene, okanye ungawagcina ehlukene ngobubanzi besinqe.

2. Tsala umoya ngaphakathi, uze njengoko ukhupha umoya, ugobe kancinci phambili. Zama ukusondeza isifuba sakho phakathi kwamathanga akho (okanye ngaphezulu kwamathanga akho).

3. Gcina ibunzi lakho lithe tyaba emhlabeni.

4. Ungagcina iingalo zakho zoluliwe phambi kwakho, okanye ungagoba umzimba wakho macala omabini uze uphakamise izandla zakho. Yenza ngendlela ekulungeleyo.

5. Hlala kule ndawo, phefumla nzulu, kwaye uphumze umzimba wakho ngokupheleleyo.

6. Ungahlala kule meko ixesha elide kangangoko ufuna. Imizuzu eli-1-3 yanele.

Iingenelo zoku:

• Izihlunu ezingaphambili zomzimba zikhululekile kancinci. Izihlunu zomqolo ongasentla nazo zoluliwe kancinci.
• Ithomalalisa ingqondo. Yehlisa uxinzelelo kunye nokudinwa.
• Inceda ekunciphiseni iintlungu zomqolo nentamo , ingakumbi xa intloko nesifuba zithotyiwe.
• Kuzisa isiqabu esikhulu engqondweni.

Imfihlo encinci: Ukuba unengxaki yokugcina ibunzi lakho liphantsi, ungasebenzisa umqamelo omncinci okanye ubeke izandla zakho phezu komnye, esinye phezu kwesinye, uze ubeke ibunzi lakho phezu kwawo.

Izinto ekufuneka uzikhumbule xa usenza ezi asanas zeyoga

I-yoga ayilokhuphiswano. Ke ngoko,

• Mamela umzimba wakho:Ukuba uziva intlungu ndaweni ithile, musa ukuzinyanzela udlule kuloo nqanaba. Ungaziqhelisa kuphela ukusuka kumda omiselweyo.
• Ukuphefumla kubalulekile: Khumbula ukuphefumla ngokuqhelekileyo nangokunzulu kwi-asana nganye. Musa ukubamba umphefumlo wakho.
• Yenza ngokuzolileyo: Musa ukoyika, yenza kancinci nangononophelo. Cinga ngale nto njengesipho ozipha sona.
• Kungcono ukukwenza ungenanto esiswini: emva kweeyure ezi-2-3 emva kokutya, okanye into yokuqala kusasa.
• Nxiba impahla ekhululekileyo: Ukunxiba impahla ekhululekileyo nekhululekileyo ekuvumela ukuba uhambe ngokulula kuya kukunceda uzive ukhululekile ngakumbi.
• Kubalulekile ukusoloko usenza into enye: Ukwenza imizuzu eli-10-15 ngosuku kuyasebenza ngakumbi kunokwenza iyure kanye ngeveki.

Intuthuzelo yokwenyani yeyoga xa ufika ekhaya

Khawuthelekelele uhleli kwisitulo seofisi imini yonke, ubambeke kwiindlela ezininzi, kwaye uzive udiniwe xa ufika ekhaya. Intloko yakho iyaxakeka zizinto. Ngaloo mzuzu, xa usiya egumbini lakho uze wenze ii-yoga poses ezimbalwa ezilula ngolu hlobo okwethutyana, loo kudinwa kunye noxinzelelo lwengqondo kuyaphela kancinci kancinci. Kuvakala ngathi izinto ebezibambeke kwiindawo ezahlukeneyo zomzimba wakho ziyakhululwa.

Oku akusiyo nje indlela yokuphilisa ngokwasemzimbeni. Kukubuyisela engqondweni yakho. Lixesha elincinci lokugxila kuwe, kude nokuxakeka kosuku. Eli xesha lincinci liza kunceda kakhulu ekwenzeni usuku lwakho lonke, ubomi bakho bonke, bube ngcono kancinci.

Lo myalezo weyoga uthathwa uye ekhaya (Umyalezo Wokuthatha Uhambe Naye Ekhaya)

Ngoko ke, ngoku uyaqonda ukuba i-yoga ayisiyonto ingaqhelekanga okanye inzima. Ilula kakhulu, kwaye ixabiseke kakhulu emzimbeni nasengqondweni yethu. Ingakumbi ii-asanas esithethe ngazo namhlanje, ezifana neDownward Dog , Hero Pose , kunye neChild's Pose , ziindlela ezilungileyo zokunciphisa ukudinwa kosuku kwaye zingenziwa ekhaya.

Khumbula, i-yoga ayilohambo lokufuna ukugqibelela, kodwa luhambo lokunxibelelana nomzimba nengqondo yakho.

Ungoyiki ukuqala. Zinike ixesha uzame ezi asanas. Uza kuqonda ukuba zikunika intuthuzelo engakanani na. Ukukhanya okuvayo emzimbeni wakho, inkululeko oyivayo engqondweni yakho... eso sisipho esihle kakhulu oza kusifumana kwi "Welcome Home Yoga"!

I- Yoga, i-Asana, Ukuzilolonga, Impilo-ntle Yengqondo, Impilo-ntle Yomzimba, Inja Eya Phantsi, Indlela Yeqhawe, Indlela Yomntwana, I-Yoga Yasekhaya, Ukunciphisa Uxinzelelo, Ukuguquguquka